View Full Version : Project get lean!!
06-15-2005, 08:04 PM
Hey guys, I am starting a journal here also.. Fat loss is my main goal, but I am trying to hold onto as much muscle and strength as possible. My weights are going to be kind of low for a while because my left shoulder has been hurting lately, but hopefully it works itself out.
Todays workout(6/15/05): Shoulders, arms
Body weight as of 5:30pm 288lbs
Seated DB shoulder press- 85X8, 80X7 80X5
DB side raises- 35X12, 40X10, 35X10
Rear delt flyes- 40X8
EZ bar curls- 100X10 100X8 100X8
Skull crushers- 90X10 90X8 90X8
incline close grip smith press- 135 for 3 sets of 10
DB hammer curls- 50X6 45X10
Shoulder feels better than it did the other day, but still not 100%
Good luck! ON WITH THE PROJECT!
EDIT: I feel ya in the ****ed up shoulder dept.
06-15-2005, 08:30 PM
good luck with the goals, cutting sucks but keep your eyes on the prize.
06-15-2005, 08:40 PM
Thanks guys :)
06-15-2005, 09:52 PM
What does your diet look like? That's key to fat loss, and should be posted here ASAP :)
06-16-2005, 05:27 AM
My diet is perfect for me and it all goes by how I feel. I don't write everything down because I hate that lol. I lose roughly 2lbs per week and my strength has been sticking with me so far.
Wake up: 5g glutamine, multivitamin
1: Protein shake with 1.5 scoops protein, 6oz no fat milk, 1tbsp natural PB
2: Tuna burger w/out bread(green pepper, onion, seasoning, egg etc..)
3: chicken sandwich or some other high protein sandwich on whole wheat bread w/ mustard, lettuce
4: Tuna w/ some complex carbs
5: PWO Protein shake, banana, 2 scoops protein, no fat milk(6oz) 5g glutamine, creatine
6: something high protein low in carbs.
Before bed: 5g Glutamine
6 liters of water per day
06-17-2005, 08:13 PM
6/17/05: Quads and Hamstrings
Squats- 225 for 3 sets of 10(Taking it easy getting back into it, my lower back is still weak from a previous lower back injury)
Zercher squats- 95X10, 95X8 - back felt weird. First time doing these, I like the exercise though.
DB Stiff legged DL- 100lbersX10 105lbersX10 110lbersX8
Seated Hamstring Curl- 90X10, 100X10 70X12
Reverse hyperextensions??? for abs- 25X12, 25X12, 45X12
I guess this wasn't a bad workout for just getting back into leg training. I like the Zercher squats alot, I think I am going to try them again next week along with goodmornings. I need to work on my lower back a lot more as it is weak as ****!
06-17-2005, 09:23 PM
Keep up the good work :)
06-18-2005, 07:59 AM
Thanks man :)
6/18/05 - rest day. Working out in the yard, cutting the grass etc.
Tomorrow is chest/tricep day woooooo
06-19-2005, 11:56 AM
6/19/05 Chest, triceps
Weird workout. My shoulder felt ok for the first couple sets and then it was hurting like a bitch on incline DB press. I tried widening my grip for bench press and squeezing my back into the bench and I like it better that way.
Bench press- 225X11 225X9 225X7
Incline DB press- 100X8 90X8 80X4(too much pain to finish the set)
Close grip press- 135X10 185X10 - pain
Tricep extensions- 150X15, 150X15, 150X10
I am seriously thinking about seeing a doctor about my shoulder, it gets really pumped up compared to the other one and feels like something is pinching. Anyone have any ideas what it could be?
06-19-2005, 12:00 PM
I had a pinch in my left rotator cuff for a while that gave me some pain when i did any over head pressing but i iced it regularly and did plenty of light rotator cuff exercises and all was well. But im not doctor and dont feel your pain so dont go by what i say, maybe you should see a doc, couldnt hurt
06-21-2005, 05:33 AM
I am in Ohio right now on business and I used a gym here yesterday, it sucked ass.
6/20/05 Back, calves
Yates row- 185X10 205X10 225X10
One arm DB row standing- 100X10 100X10
Lat pulldown- 140X10 140X10
Seated calf raise 2 platesX20 3 platesX10
06-21-2005, 09:36 AM
Oh yeah, and BW was 286lbs today :)
06-21-2005, 09:44 AM
Nice man, once you get in the groove of things it will get easier.
06-22-2005, 02:13 PM
6/22/05 Shoulders, traps, biceps
Another day, another injury, yayyyyy..
DB shoulder press- 90'sX5 85'sX6 85'sX6
DB Side raises- 40X10, 45X10 35X10
DB Shrugs- 100'sX15 100X15
Hang cleans- 135X10 135X8- POP
Ez curls- 75X10, 95X5 could not finish workout because my arm "popped" again
Something kind of popped where my elbow and forearm meet. It felt like my vein kinked up and made this crazy noise, even though I know that couldn't happen. The girl trainer next to me heard it the 2nd time and I had to drop the weight. The first time that it happened in my left arm there was no pain, it was just weird and I stopped the set.
The 2nd time it popped while I was doing EZ bar curls and the girl actually heard it and then I dropped the weight. It immediately swelled up and got really red??? WTF could that have been? She didn't know, she just said something about a tendon blah blah.. I put ice on it and came home. As I am typing this it doesn't hurt at all and the swelling has went down. It is in the same arm that my shoulder has been messed up on and my arm has been falling asleep alot lately. I need to go see a doctor because I think my problem is a little more serious than I thought. I will get some pics up of my arm later tonight, I think.
The only good thing that came out of that workout was that the girl was massaging my forearm and commented on how much better I look compared to when I first joined there, chaaa ching
06-22-2005, 02:22 PM
Haha nice work on the laaaaady and the work out up until the whole popping... I would definitelly go see a doctor and have that checked out, better safe than sorry.
06-24-2005, 08:23 PM
Thanks dude :)
This workout was kind of all over the place so I will have to try to remember the weights and what not. My arm felt great like nothing had even happened. My friend said I probably just strained a joint or popped it or something.
Close Grip Press- 185X10, 275X4 275X3 225X9
Incline Skull Crushers- 85X12 125X5 105X8
Pushdowns on the lat pulldown machine- 100X12 120X5
Olympic BB curls- 135X5 115X8 115X6
Preacher Curls- 65X10
Reverse BB curls- 65X10, 65X10
DB Hammer Curls- 40X10 40X10
Not a bad workout, little longer than I wanted though.
Legs tomorrow :)
06-24-2005, 08:43 PM
Weighing myself on my regular gym scale tomorrow. Hopefully I am 285, I think my goal of 280 by July 15th is going to be easily attainable.
06-26-2005, 05:14 PM
6/24/05- Upper legs
Squats- 230X10, 230X10, 230X10
Zercher Squats- 135X10 135X10
DB SLDL- 100X10 110X10
Leg curl- 170X12 170X10
06-26-2005, 05:17 PM
6/25/05 Chest. triceps
Bench Press- 225X10, 225X10, 225X10
Incline Bench press- 205X6 205X5 185X5 - extreme shoulder pain on all 3 sets
DB skull crusher- 35X10
Lat pulldown pushdowns- 100X10 100X10
06-26-2005, 05:20 PM
nice work man...cutting sucks hardcore...but like Paul said just keep your eyes on the prize
06-27-2005, 08:43 AM
Thanks dude :)
****ed up my diet last night big time and went out drinking and stuff for my buddies graduation party. I guess it wasn't that bad since I ate alot of protein there and I was dancing for a few hours. One night won't mess me up that bad, I hope.
Back on track today and working my back, calves and abs tonight.
Also, I messed up on the dates - 6/25 was my leg workout and 6/26/was my chest/triceps.
06-28-2005, 08:31 AM
See what I get for one weekend of partying? DOH
Yates Row- 185X10, 225X10, 225X8(grip) 185X10
DB Rows- 100X10 100X10
Got so pissed about my weight that gain that I drove home and ran on my treadmil for an hour and a half.
I will not **** up and drink alcohol while cutting again. Ever.
Just cardio today and then shoulders, traps, abs and calves tomorrow.
06-28-2005, 12:43 PM
Dont sweat it man, it may do you more good then bad. I seem to flucuate 3lbs heavier then my normal weight throught the day (mostly I think because of how much water Im drinking) and in the morning Im back to normal. I have a cheat day almost every week now, and I eat about 20-25% more then I would normally. You should be fine and good luck with your goals.
06-28-2005, 01:11 PM
Thanks man. I am a fan of the cheat days also, but I went wayyyy overboard with this one lol.
Hopefully I am back to 285lbs when I weigh myself tomorrow. When I saw 289lbs on the scale I was ****ing pissed though hahahaha.
06-29-2005, 04:17 PM
6/28/05 Shoulders, biceps, traps, calves
BW: 285.4lbs GOOD lol
Seated DB shoulder press- 90'sX7 85'sX6 85'sX3(stopped set because left shoulder gave me ****.)
One arm cable side raise- 30X12
One arm DB side raise- 35X10
Rear DB Fly- 35X10
DB curls- 50X7 35X10(slow) shoulder was even hurting on these
DB Hammer Curls- 40X10
Donkey Calf Raise- 400X10 445X10 400X10
Seated Calf Raise- 90X10 90X10 90X10(I don't think my body is right for these things, they never feel right)
Barbell Shrugs- 225X10 225X10 225X10
Not a bad workout overall. My shoulder is still being a PITA, it is fine for the first few sets and then it starts hurting and pumping up alot more than the other(swelling? inflammation?)
I did increase 2 reps for the 90's today though, so that is good. My 2nd set I felt like my shoulder was going to go backwards so I stopped at 6 and my 3rd set just ****ing hurt like a bitch :rolleyes:
Weight is back to 285lbs and I am hoping to be 283-4 by monday.
06-29-2005, 06:56 PM
Just adding a few current pics to my journal to watch my progress
06-29-2005, 07:31 PM
you got some nice size bro...lean up and you be a ****ing beast.
06-29-2005, 07:43 PM
That's what I am hoping! haha. Thanks alot dude :)
BB Shrugs are awesome bro! Z-Back :D
06-29-2005, 08:14 PM
Yeah man, that patch of hair is awesome LMAO. My ex used to always shave it off, but now that she is gone, the Z is staying haahha
06-29-2005, 08:18 PM
Dude, I didnt believe you BF % when you said it, now i am a believer you look like you ave some serious muscle under there, cut and you will look lie such a monster.
06-29-2005, 08:22 PM
hahhaa, I never said anything about my BF% broham! When people ask me what my bf% is I say "HIGH AS ****" and leave it at that lol.
I think you are talking about WBBIRL dude.
Thanks though dude! You are looking awesome, I have been following your journal as well.
06-29-2005, 08:41 PM
good to hear that, we are in the same boat....cutting......and it blows :( but after the cut comes the bulk w00t w00t .
06-29-2005, 08:43 PM
Yeah man, cutting blows big time! I will probably be cutting for another year AT LEAST lol.
06-29-2005, 08:52 PM
naa, thats what I thought at first, Looks to me like I should loose 50lbs of fat all together by early september, 5 months, it aint soo bad.
06-29-2005, 09:06 PM
With UD2.0?? Did you buy the book or find the info online?
06-29-2005, 09:10 PM
Well up untill now its been a mix of things, I am doing UD 2.0 for the last 20lbs, I got the book online.
06-29-2005, 09:23 PM
I bought one of Lyle Mcdonalds books. "The Ketogenic Diet" but that low carb **** is not for me lol. I carried out the carb up days for a long ass time LMAO
06-29-2005, 09:35 PM
Im diggin low carb/low cal
06-30-2005, 05:14 AM
low carb = me ready to gnawl my arm off at the elbow and can't troubleshoot worth a damn at work lol.
Today is my rest day, woke up and did some laps in the pool and I am just going to relax at work the rest of the day lol.
Tomorrow is my heavy arm(s) workout and maybe some light shoulder workout to get the blood flowing there. I will probably start hitting calves a few days a week because they won't ****ing grow at all.
06-30-2005, 07:27 AM
Me thinks calves are one of the muscles that grows through use and not just heavy work once a week, I agree on hitting em twice a week.
07-01-2005, 08:30 PM
I am going to hit them bastards 2-3 times a week. Stubborn little a-holes. lol
I decided to see if my shoulder could handle bench pressing 315 today so I warmed up like I was going to do chest and then I started my triceps workout.
Bench press- 315X1 Went up smooth and easy! WOOOOT!!
Close grip press- 225X10 235X6(I just couldn't get in the groove with these) 225X6
Pushdowns on the lat pulldown machine- 110X10 120X8
Olympic BB Curls- 135X6 115X8 115X6
Reverse ez bar curls- 65X10, 65X9
Started losing steam big time early in this workout, I don't think I had enough carbs today and I was tired as hell. Still a decent workout though.
07-01-2005, 08:33 PM
good stuff bro. work them massive arms.
07-02-2005, 07:33 AM
I was beating them pea shooters up woooo
Squats today AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH HHHHHHHHHHHHHHHHHHHHHHHH
Damned carb depletion. At least you know you're doing that right. Calves and biceps are notorious for not growing much on most people. Beat the **** out of them next time you lift, to make them sorry they didn't grow lol.
07-02-2005, 11:13 AM
They are gonna be sorry alright lol.
7/2/05 Quads, hamstrings
Squats- 225X5 275X5 275X5 275X5
Zercher Squats- 155X10 155X10 155X10
DB Stiff legged DL- 100X10 115X10 and then I went to put the weight back and I missed the rack and crushed my middle finger and ripped it open, YAY! Hopefully it is ok for tomorrow.
I am seriously thinking about replacing reg. squats with Zercher squats and hitting the leg press hard for legs. I am going to try a weight belt for regular squats first though.
My lower back just feels like **** when I do squats and it is EXTREMELY uncomfortable and feels unnatural. Even with the plain bar/light ass weight.
My back feels fine when the bar is in front of me though, weird???
07-03-2005, 05:51 AM
Today is chest/triceps and it is going to be a tough day to do good on anything. My Grandfather passed away yesterday at 3:30am and I have alot of stuff going through my head.
I am going to ask him for help with my bench press, he will get a kick out of that.
07-03-2005, 10:16 AM
Feel better about your gramps. Im sure he would be proud of you pushing all this weight.
07-03-2005, 10:23 AM
Thanks man, he left me hanging on the bench press today though lol.
7/3/05 Chest, triceps
Bench press- 325X0 **** Got halfway up, struggled for a good 10 seconds and then my friend finally grabbed it. Wasn't ready for it mentally today anyway.
235X10 235X8 235X8
Incline Bench press- 185X10 205X8 185X10
Close Grip bench press- 185X10 185X6
Seated EZ bar tricep ext.- 75X10 75X10
Bad workout, mentally I wasn't in the weightroom at all but I had to get in there. I am also not a fan of early workouts, I need atleast 2 meals in me to have a decent workout I think lol.
07-03-2005, 10:32 AM
Dude, solid workout non the less.
Eat some, get those thoughts thought, and bench that **** man. Sorry about your grandpa.
07-03-2005, 10:58 AM
Nice cut so far. Keep up the good work.
07-04-2005, 07:39 AM
Backs, calves and abs today. It's going to be hard to pull anything with my finger the way it is but I am going to try to have a good workout. Atleast it is healing.
My diet has been nothing short of horrible the past few days since hearing about my grandfather. I will get back to being strict again tomorrow, but I am just not there mentally right now.
Losing a loved one is draining on all levels...I know the feeling all to clearly since it just happened to me recently - I send you and your family condolences during this trying time.
07-04-2005, 08:08 AM
Thanks man, I appreciate it...
Yeah, death has been around me all too much lately also. Being heavy into the car and bike scene, you lose alot of friends to ******ed things and it never really gets easier. You get more used to it, but when someone you care about is gone forever, it will never just be a walk in the park.
07-04-2005, 11:48 AM
7/4/05 Back, calves, abs
1 arm DB Rows- 110X10, 115X8 110X10
Lat Pulldowns- 150X10 170X8 160X10 - slow
Standing smith machine calf raise on a block- 225X20 315X8, 315X8
Ab thing where your ankles are held under pads and you lean back - What the hell are these called? lol
Anyway - them - BW X 10 25lbsX10 50lbsX10 25lbsX10
07-04-2005, 11:51 AM
damn strong workout, those claf raises are strong, rows are lookin mighty fine.
07-04-2005, 12:58 PM
nice rowage..75's x 8 was my topout before I switched to barbell..
07-04-2005, 01:09 PM
*peeks in journal* came to say hi! :)
07-04-2005, 08:18 PM
GET OUTTA HERE WOMAN, WHO DO YOU THINK YOU ARE?
It bears repeating, nice rows there bud.
07-04-2005, 08:55 PM
Thanks everyone. I like 1 arm DB Rows.
Does anyone else do them standing and leaning forward with one arm on another DB? I find they hit my back alot harder this way because doing it with 1 arm and one knee on the bench was hell on my lower back.
07-05-2005, 08:38 PM
I figured I would leave you all with some "shocking" pictures of my latest ****** gym injury/accident. It is healing really well and doesn't bleed when I work out anymore. The way it is healing, it looks like a vagina to me. I know, TMI!
07-05-2005, 09:07 PM
I love vagina
07-05-2005, 09:09 PM
So do I. I am hoping to reel some women in here with the shocker, LADIIEESSS COMMEEE HERE!
10 bucks says that doesn't work.
07-05-2005, 09:15 PM
I have $1 that it does, oka maybe not :(
07-06-2005, 09:01 PM
7/6/05 shoulders, biceps
Short quickie workout, went right after the viewing and the gym was closing.
Quite the ****ty workout for sure
Seated DB Shoulder press- 90X5 80X7 80X6
DB curls- 40X10 40X10
DB Hammer curls- 45X10
07-06-2005, 09:07 PM
no worries tomorrows another day
07-08-2005, 05:42 AM
Well, today is the day that I get my **** back in order. Yesterday was the Funeral for my Grandfather and everything is a whole lot easier now and dieting won't be a hassle. I set myself back a little, but that is ok. I set up a FitDay.com account by recommendation of Paul and I plan to use that to track calories and what not(something I have never really done before.)
07-08-2005, 07:15 AM
You should give us the lin to your fitday after you make it public :D
07-08-2005, 08:44 AM
Sure man, I will put it in my sig line in 1 sec. :)
07-08-2005, 09:17 AM
Good stuff, dont neglect it, heck I wont let you since i'll be checin it every day.
07-08-2005, 11:46 AM
Heh, your a pretty big guy... much different then what I had visually painted. You dont look bad at all for your weight/height. BTW those are sick DB rows... I cant visualise doing that, but DAMN. I do mine using a bench seat (without the metal pools, just the flat part) and put a bar or db's under it and row lying face down on the bench... cant even fathom doing that with 100 lb ers.
07-08-2005, 07:16 PM
Olympic BB Curls- 135X8.5(up 2.5 reps from last week) 135X5.5 115X10
Preacher curls- 65X10 85X6 - I do not like preacher curls, the bench they have is just too awkward.
Skull Crushers- 105X10 125X6 125X6
Incline Smith Machine close grip press- 185X10 185X10
Pretty good workout today. No shoulder pain and my finger feels normal again.
07-08-2005, 09:12 PM
Nice man, those curls are sick you jockey
07-08-2005, 10:04 PM
lol, I am no jockey hahaha.
07-08-2005, 10:10 PM
Nice curls...you sure owned HW there. haha
07-09-2005, 05:12 AM
Thanks guys, legs today - ahhhhhh
I am not doing regular squats today, my lower back is sore already.. I think I will do Zercher squats and leg press. I might try barbell SLDL also since I haven't done them in so long and I don't really feel like crushing my middle finger again, lol.
07-09-2005, 07:55 AM
:( get a belt? There is no sub for squats :)
07-09-2005, 10:56 AM
Leg press- 5ppsX10 6ppsX10 7ppsX10 7ppsX10
Hack squats- 1ppsX10 2ppsX10 3ppsX10
BB Stiff legged DL- 135X10 225X10 245X10 245X7 - grip failure, GAY
Seated leg curls- 90X10 90X7
My gym really needs some better hamstring equipment because I hate that ****ing seated leg curl machine.
No more squats for me until I try the belt route. Not a bad workout.
07-09-2005, 11:07 AM
good workout, seated legcurls is that with both feet or one foot?
07-09-2005, 11:13 AM
Both feet, it's gay as ****.
07-10-2005, 11:55 PM
nice journal man...you and i are on the same mission
Pretty good deal on them legs Phil, nice work throughout.
07-11-2005, 06:02 PM
7/11/05 Chest, triceps
Before I even write anything down I will say this.. ****TY WORKOUT
Bench Press- 275X5 275X4(OW shoulder) 275X3(OW ****ing god damn shoulder)
Incline Bench Press- 225X4(OW this shoulder pain can blow me) 205X5 185X6 Screw it
One arm cable extension- 50X12 65X12
Got the **** out of there because I was getting pissed. Thank God I have a Dr's appt. coming up
07-11-2005, 06:50 PM
lol, good luck with the shoulder, maybe you should take it easy untill you see the doc?
07-11-2005, 07:52 PM
Yeah I know.. I can't help it though lol
07-12-2005, 12:54 AM
Nice workout even for the shoulder hurting, once it gets better im sure your sessions will reflect it.
May have to get the shot 4 the shoulder, hope it is something that simple...good and strong workout regardless.
07-12-2005, 04:43 PM
Thanks man, yeah I hope it is simple also. I have an appointment on the 19th to get it checked out.
7/12/05 Back, calves
Wasn't a very long workout, trying to take it easy on the old beat up shoulder. BOOOO..
Deadlifts- 135X10 225X10 315X5 405X1 315X5
1 arm DB rows- 85X10 100X10 110X8
Some calf BS that isn't worth listing and some ab stuff.
My gym seriously needs to start allowing chalk because with my small ass bitch hands, it's hard as **** to grip the bar when the weight gets heavier. Damn hands were sweating like hell because it was 85 degrees in that place so I didn't even attempt more than 405lbs. However, I was happy with this workout since I haven't done deadlifts in months.
07-12-2005, 04:50 PM
Very nice deads bro, dont even bother with the 135 it feels like a feather these days.
07-12-2005, 04:56 PM
haha, yeah, 135 is liiiigghhhhttt weiiighhhtt. Gotta warm up the ol' erector spineooollahahahllalala whatever though
07-12-2005, 05:18 PM
If they dont allow chalk, straps would help some... I know I can add almost 100lbs to my rack pulls with straps because although my hands arnt small.. they have puny strength.
07-12-2005, 06:03 PM
I was trying to avoid straps.. However, I did find this stuff called "Liquid chalk" on 1fast400.com and I was going to give that a shot
07-12-2005, 06:24 PM
Nice deadlifts man i have small hands too and im always forgetting my chalk. Just work on grip strength alot and if you really want to, use straps.
07-12-2005, 07:23 PM
Thanks man.. Having small hands sucks, but I am not about to use straps. I don't see why some gyms freak out about chalk, boooooo..
Have you ever heard of this liquid chalk stuff? http://www.1fast400.com/?products_id=1156
Don't knock the straps, give'em a try, they are cool...though its been a while since doing the deads, U did primo bro.
07-13-2005, 11:50 AM
Chalk can create a mess in the hands of someone with less then average maturity. Thats alteast why our HS stoped buying it.
07-14-2005, 04:57 AM
Yeah, that is a good point dude.
Well, I finally splurged and got myself a nice ass digital scale so I could weigh myself in the mornings instead of after eating 2,000 calories and 180 carbs everyday..
Hopped on the scale this morning after my morning leak..
277.4lbs WOOOOOOOOOOOOOOOOOOOOOOOOOOOO HELL YES!!! I haven't been that happy since I got laid for the first time. TMI
07-14-2005, 07:22 AM
Grats on the weight bro.
Losing 10lbs plus the first month of conscious effort is sweet and this is just the beginning!!
07-14-2005, 09:39 AM
Thanks guys! I have a long way to go, but I am pretty damn happy so far :) That is now a total of 118lbs lost since I was a super fat turd a few years ago.
07-14-2005, 09:52 AM
that is quite an acomplishment. The next 30-40 lbs will go by very quickly you will see.
07-14-2005, 11:19 AM
Yep good job, I always find my moring weight slightly lighter then my mid day weight... but you can do it and your losing pretty fast. What cal ammount are you cutting at???
07-14-2005, 11:42 AM
2,500-2,600 on lifting days. 2,000-2,300 on non-lifting days.
I think my initial weight loss this week was mostly water because I ate like a pig for a whole week when my Grandfather died.
07-14-2005, 05:06 PM
7/14/05 Shoulders, traps
Military press- 135X10 190X7 190X5 190X5
One arm DB side raise- 35X10 40X10 45X8
Rear delt db flyes- 35X10 40X10 40X10
BB Shrugs- 135X10 275X8 245X8 225X10 - Grip problems.
DB Shrugs- 100X10
Well, I was not happy with my weights on my military press, but it is my first time doing them in quite a while.. What I am happy about is that I felt NO SHOULDER PAIN the whole workout! WOOOOOO. I might need to up my calories to 2,600 on all days because I might be dropping weight a little too fast and I don't want it to hurt my strength.
07-14-2005, 05:27 PM
good work bro, I dont care what you say, Mil press looks good.
07-14-2005, 06:06 PM
lol, thanks man. I want to rep 225 for 10 one of these days. That would be bad ass!
Good deal on getting started back with the shoulder presses, sometimes its just a matter of technique too until you really get moving with them...nice session overall Phil.
07-14-2005, 07:46 PM
Thanks Coke. I did notice that if I had some help getting the bar off my sets might have went a little better. My arms don't stretch back like they have the racks set so it is a major pain in the ass for me to get the first rep going. Do you have any tips on an easier way to get that bastard off the rack without ripping my shoulders out of their sockets? haha. I guess I could ask someone to help, but I don't like asking someone each time I have a set to do, ya know?
One good way around it is try using the smith machine if you all got one in the gym...it may help out meanwhile mang.
07-14-2005, 08:01 PM
I have used the smith machine before, but I like how the BB feels more. The only thing I like about the smith machine is that I get to see more weight on there hahaha.
Thanks man, I guess I will have to ask someone to help me unrack it when I try to go heavy.
What are your stats btw?? I asked you in your thread, but I don't think you saw it.
07-15-2005, 05:02 AM
Morning weight- 276.6lbs
EDIT: Arms today, legs tomorrow.
07-15-2005, 06:39 PM
Skull Crushers- 135X5 - Elbow joint pain.. That has never happened before, not that bad anyway so I did close grips instead
Close Grip Press- 225X10 225X10 245X5
Seated overhead DB ext(2 hands) 75X10 80X10(First time doing these, they felt pretty good)
Olympic BB Curls- 135X6 135X5
Hammer Curls- 55X5 45X10
Reverse Curls- 85X5 - Forearms and biceps had the strength, but my weakness was my wrists. I couldn't keep them stiff, is this a wrist or a forearm weakness?
Got outta there. I feel like I might be over training so I am going to fiddle with my routine some and add another 150 calories per day to my diet.
07-16-2005, 04:32 AM
7/16/05 Morning weight- 277.2
I think I know where I need to be calorie wise now. Weight seems to be leveling off now so I don't need to make as much adjustment as I thought.
Good deal on dialing in and making the diet go ace bro...super arm workout - real strong throughout.
07-16-2005, 09:16 AM
Nice workout there. That scale is fun eh? :D
07-16-2005, 11:02 AM
Nice workout. CG Bench looked awesome.
07-16-2005, 11:11 AM
Damn man thats some sick nasty close grip bench, keep it up!
07-16-2005, 12:41 PM
Coke, Paul, Fix, Kevin - Thanks guys..
Yeah, that scale is cool man hahhaha.
7/16/05 Quads, hamstrings
Zercher Squats- 135X10 185X10 225X8 225X7
Leg Press- 7ppsX7 7ppsX7 7ppsX6
SLDL- 135X10 185X5 225X10 255X8 275X5 - Kept squishing my balls between my legs and it hurt like hell.
Lying leg curl(THEY GOT A NEW MMACCHHIINNEE) 95X10 125X10 125X8
Pretty good workout, the AC in the gym is broken so it was hot as **** inside. I used my friends straps on my last set of SLDL's and it felt awkward. I think it's because I didn't have them tight enough. It's almost time to buy some new clothes because my shirts are getting too big for me and I am looking like a damn yo boy.. That's not good.
07-16-2005, 12:47 PM
Nice workout. lol @ the SLDL comment; that's never happened to me before, maybe widen your stance a little bit so the jewels don't get crushed?
07-16-2005, 12:52 PM
hahaa thanks man.. Yeah, that **** happens to me alot when I do SLDL's and when I do leg press. It sucks, but I learn to widen it a little next set each time lol.
07-17-2005, 08:03 AM
Morning weight- 275.2lbs DOH
I only ate 2,105 cals yesterday and 242g protein.. I should have eaten more since it was a pretty tough leg workout. I will be eating good today though, have a cheat meal or 2 because family is coming over with crabs, shrimp and burgers :)
07-17-2005, 08:06 AM
Super leg session Phil...we going in opposite directions - U will be snatching up smaller clothers while I go 4 XXL, lol.
07-17-2005, 10:33 AM
lol, I am just getting into a XXL and that **** is still a little snug hahaha. It's not because I am that muscular either, it's because I am a fat bastard LMAO. I wish I could fill out a 2XL LEAN! Good going man :)
I am starting that Max-OT workout today. I am starting with my chest, and I am taking 2 days off and doing legs on wednesday. It was time for a change.
Bench press- 135X10 225X5 275X5 275X4 - no improvement, no loss either so that is good I guess 260X5
Incline DB press- 90X6 - easy as pie, nice controlled reps too, 95X6 95X4 - Shoulder AND elbow started hurting. I think I need these 2 days off, big time.
Reverse grip bench press- 135X10 185X6 - just wanted to try these out and I don't know how the **** my friend can rev. grip bench press 275X10,8,6
Not a bad workout I guess. I can't wait for my joint care supplements to get here(ordered ETS, glucosamine + MSM)
I felt like my muscular endurance was sucking ass big time today, it was kind of pissing me off. Will cardio help this or is it most lilkely from being in a calorie deficit?
man you be a beast at the end of this cut.
your calorie def will definitely affect the endurance...since your on limited calories your liver is not storing as much glucose as it would if you were getting plenty carbs from a bulk diet diet.
I have a fast metabolism and my endurance literally sucks on a cut compared to a bulk.
best to mini carb up day before you do big lifts (legs) to make it through the workout.
on the plus side, once you blast through the stored energy in your liver, your burning some good fat, that is if you can make it through the rest of your workout without passing out....keep a few spree on hand or make a solution of dextrose and water to sip. this will also take away any stomach queesiness or ringing in your ears on a really heavy workout with limited calories.
If I remember right, I think the formula for spiking your insulen/blood sugar levels with taking dextrose during a workout/post workout is like 1/4 bodyweight of dextrose for cutting and 1/2 bodyweight for bulking?
your diet looks great though, so probably all this is old hat to you...
is the shoulder problem a rotator cuff thing or just a sprain?
I had a tendon/muscle something snap in my hip during a deadlift...made a weird noise and "felt" like a rubber band going inside me...wierd...you ever figure out what that was in your lebow snapping?
Those are some good bench numbers bro, you will get the close grips down too now that you are doing them.
The joint care tabs I got at GNC worked pretty good for me when I had issue with my elbow about 18 months ago, only took a couple of months for it to go away. I have a few packets left just sitting around. Here is the link:
07-18-2005, 05:26 AM
Hey man, thanks alot.. I have an appt. on the 19th where I am getting my shoulder and my elbows checked out. My elbow/upper forearm just made a weird popping noise and then it swelled up when that happened a few weeks ago. It felt fine a few days later, so I wasn't worried about it lol.
I tried taking dextrose after a workout before and I just don't like to drink down pure sugar lol. It also made me sluggish and I am not a fan of that.
07-18-2005, 07:06 AM
Just smoke some crack
07-18-2005, 11:00 AM
Smoking crack works ok, I guess. lol
Morning weight was 278lbs and then after I moved the scale to where it usually is and put on the style boxers I usually wear it was at 277.6lbs
Eating great tasting food and hanging out with family is fun, but I am glad to be back on my diet.
I also would like to note that there was plenty of beer and peer pressure yesterday and I didn't give into temptation. Alcohol will only delay my goals
07-18-2005, 11:03 AM
w00t w00t, thats right, you dont want a big beer gut when your cutting ;)
07-18-2005, 11:40 AM
Hell no buddy, I am trying to get to 15% so I can go through hell like you are going through right now hahaha
07-18-2005, 03:33 PM
That would be so awesome... I wana try to get down as low as 225 before I start to bulk up. At 225 I think I would be close to 10% BF, not sure but Im thinking Im a max of 30% right now and a min of 25%. So if I am 25% now and I lost 75lbs I would be totally lean... at 225lbs and if im 30% I would be 210 totally lean. I figure somewhere in the 220ish I would look pretty good.
People like paul keep me motivated, good luck with your cut.
07-18-2005, 05:10 PM
Hey Cocoa, that stuff looks good and alot of people liked it when I worked at GNC. I just bought some ETS and glucosamine + MSM though lol. I think it will be ok and these 2 days of rest should help them out too. Since I doing legs wednesday, my arms won't really get a workout until thursday.
07-18-2005, 06:17 PM
People like paul keep me motivated, good luck with your cut.
Im touched ;) , Ive hit a nasty platue on the BF % loss I need to break, before I loose my mind!
07-19-2005, 05:29 AM
Morning weight- 276lbs
Morning weight- 276lbs
Wow man, you are just one pound off from your short term goal - that is great!!...doing real nice my man.
07-19-2005, 07:02 AM
Very nice wrk, im feeling a very low 270 by the end of the week ;)
07-19-2005, 07:16 AM
Thanks guys.. I am hoping to be under 270 by the beginning of August, we shall see :)
Paul is my dieting guru, when I finally get lean, I will have to buy his starving ass a protein shake or something for helping me out. lol
07-19-2005, 07:46 AM
Thats gonna be sooner than you think, and I drink one hell of a protein shake.
07-19-2005, 09:26 AM
Well, just got back from the doctors office and they said I have arthritis in my AC joint? Also said something about an aggrivated rotator cuff, whatever the **** that means. He also said to stop lifting pretty much, he wanted me to do reps of 15-20 with light weight and I just don't think that's going to happen. He did say something about being able to remove some of the AC joint or something if it gets worse but I don't know. I kind of stopped listening when he said not to lift heavy anymore. BOOOO
07-19-2005, 09:29 AM
boooooooo, what do doctors know anyway!
07-19-2005, 10:06 AM
Lmao, true dat brotha... during football camp mine told me not to practice for a few days, like I listened...PSSSHHH. Here I am still fine and dandy, so screw doctors. Funny you should mention squeezing into a 2XL... It seems since Ive droped from 315 to 295 that I went from XXXL to XXXXL.... I am really missing something here. Good job with the weight loss and good luck meeting your new short term goal
07-19-2005, 10:16 AM
When I was 295lbs I was still in a 3XL AND some 4XL shirts. Most of my shirts are 3X just because they fit alot better in the shoulder and chest than a 2X does. I will probably be in all 2XL when I drop another 15lbs though.
and yeah, I am still going to train like I do because he said it probably wouldn't hurt me more, it just isn't what he would do. I have a follow up appt. in a month to see where I am at, so we will see how it feels.
U are some big guys in here talkin about 3XL and 4XL, lol...I'm surprised the doc didn't at least offer you the shot just this once though. Wish you well, sometimes these things clear for an extended period of time.
07-20-2005, 05:06 AM
He did offer the shot, Coke. Well, he said he could give me the shot, but it would be a temp fix. My friend said it eats away at your joints and the doc didn't say that it would heal it so I didn't go for it.
Morning weight- 275.0lbs
If my weight doesn't flucuate to 276lbs again tomorrow, then I have reached my 275lb goal and can then move'r down some more :)
07-20-2005, 05:10 AM
grats buddy, stic t the diet and it will not fluctuate ;)
Several guys I know have opted for the shot and didn't get recurrences, not immediately at least. Hope it doesn't get too aggravated for you though. You've come a long way man, and at the rate you are going its bound to be ridiculous.
07-20-2005, 08:02 AM
Hey, thanks a lot guys! I am really seeing a difference in the mirror now and I can see veins through my chest and shoulders now. They aren't sticking out yet, but they will when I get leaner :)
Coke, I am hoping that he was just saying arthritis because he wanted me out of there or something. I was reading about arthritis and that doesn't sound like my symptoms and he didn't listen to me when I said it was only while working out. I am hoping my glucosamine + MSM and the ETS(with microlactin) help with my problem. If not, I will see a different doctor.
07-20-2005, 06:02 PM
7/20/05 Shoulders, arms
Seated Military Press- 135X6 185X2 195X5 185X4 185X4 - I did not like the bench at all for these. It was hard as **** to get off of the racks and the seat felt really wobbley. Shoulder didn't give me any problems though and I was happy about that. I am sticking to dumbells from now on unless I have a spotter and a steady bench.
Seated DB presses- 75X6 light 80X6 I liked the dumbells
Close Grip Presses- 185X5 225X5 225X5 Taking it easy on my elbows today
BB Curls- 115X6 115X6 Taking it easy on my elbows today
DB Hammer curls- 45X6 50X6
Tried a new gym today, I am still not sure about it. Some of the barbells looked smaller than 45lbs to me and some looked normal. The place was ****ing HUGE and relatively cheap but I just wasn't pumped up in there for some reason. The lady gave me a free weeks pass so I am going to check it out for the rest of the week to see if I want to work out there or not. The one good thing was that they had plenty of squat and power racks and enough equipment so that I was not just sitting around waiting for **** like my other gym.
Enough weights and space so that I am not picking my ass for 10 minutes waiting around.
HUGE, has an indoor and an outdoor pool, tennis court, raquet ball, basketball court
Price- at only 25 bucks down my payment would be 41 a month, which is not bad to me.
Nice ass dumbells with a perfect grip.
Better suited for powerlifting and plenty of people deadlifting and squatting
Parking- DAMN it was a pain in the ass trying to find a place to park there
Barbells different weights that were not labeled, if I am doing 5lbs less or more, I want to know right away
People- maybe it was just me, but a majority of the people in there seemed "thuggish" to me and I saw one guy that I absolutely hate. The rest of them seem to be like this guy and that gets on my nerves.
Lighting- it was kind of dark in there and hard for me to get motivated. I am chalking this up to me not being used to it, I am sure my opinion will change by the end of the week.
I will let you all know what I think after this weeks trial period.
parking would kill it for me, if you gotta spend 20 minutes parking I dont have the patience for that, or time...
the other cons you can work around? headphones are great for ignoring people and the lighting may just need to get used to it.
thas cool it has plenty of squat racks and powerlifting friendly.
Keep a looking at other facilities man, at least for a little bit because you never know what you might find...good to find a hard core gym but too bad about the atmosphere and parking issues. The shoulder/arms work is nice.
07-21-2005, 05:33 AM
Thanks guys, I will keep a look out and maybe my opinion changes.
I found parking pretty easily, it only took a few minutes, but I noticed other people driving around and around and I know I won't get that lucky next time.
07-21-2005, 05:36 AM
Morning weight- 274.6
I am going to count this as flucuation and say I am 275lbs since I just dropped the kids off before I came down to weigh myself haha. Met my goal, WOOOOT!
07-21-2005, 05:46 PM
7/21/05 Upper legs, abs
ATF Squats- 135X10 185X5 225X2 275X6 285X6 300X5
Squats felt ALOT better than they have felt in a long time. No pain and form was great and deep.
Leg Press- 5ppsX6 6ppsX6 7ppsX6 Slacked on these, I am still trying to get used to this gyms equipment. I will try the other leg press next week
SLDL- 135X6 225X2 275X5 285X5 285X1(tried straps, felt weird as ****) 285X4 tried straps again and regular grip felt better. I must be using them wrong.
Ab work etc..
I liked the gym much more today, the ghetto crowd was not there and I enjoyed my workout.
haha ghetto crowd. Porbably lots of "look aT DeeEEz Gunzzz" and curling and standign around and ****ing off, right?
07-21-2005, 06:26 PM
Yeah, there is only so much of that **** that I can handle before I want to smash someones face in with a 45lb plate.
07-21-2005, 08:36 PM
Nice workout, if people in the gym are pissing you off just take it out on your lifts.
...lol, funny thing is you and one of the guys in the ghetto group might hit it off and become training partners or at least work in - funny how life is mang. Those are some ace deep atf squats, everything else looks fine as well.
07-22-2005, 05:29 AM
Morning weight-273.2lbs WTF?? I don't know how I lost 1lb from yesterday. I guess it is a good thing I am eating crabs, shrimp and some good ol' country food tomorrow :)
Thanks Coke. Ya know, I said to say hi to one of the guys that I was talking about and he ignored me. I held the door open for another one in the same group, they didn't say thank you or even acknowledge me.. They were just a loud, obnoxious and rude group of guys. No big deal though because that wasn't the case yesterday and my workout probably would have been good either way.
You da man Coke, and you are right.. Ya never know..
07-22-2005, 08:13 PM
7/22/05 Back, calves
1 arm DB row- 125X6 130X4 125X5 - grip problems
Yates Row- 225X4 - big time grip problems so I did reg. BB row
BB Row- 225X6 240X6 250X5 GRIP PROBLEMS **** **** **** **** ****
Lat Pullldown- 180X6 easy 210X6 195X5
Standing smith machine calf raise 315X6 for 3 sets
Some grip work that just reassured me that my grip ****ing sucks!
I will not be attending this gym again, I realized tonight that I just won't enjoy the enviroment.
Your grip could get plenty better, but that's only because there are a myriad of different grip strengths, from the Queen of Porn grip, to the Lawyer in Massachusetts grip. To bb row 250x5 after other sets, you have at least a moderately good grip man. Don't be too hard on yourself.
07-22-2005, 08:29 PM
Thanks big Nick. I just get pissed that my back gets neglected because of my grip. I tried straps and they just didn't feel right. I think my grip was better without them sorry ass things.
I am going to renew my membership at my friends gym which allows chalk etc.. Hopefully deadlifting again will strengthen my grip, along with the grip training I am starting.
P.S. Liquid chalk is a ****ing liquid scam. What a bunch of bull****. I tried that stuff and my hands were still sweating immediately after using it!
I am in a bad mood tonight, I need to sleep!
07-22-2005, 08:42 PM
I have exactly the same issues with grip and my usual gym doesn't allow chalk either.
With the straps i once thought them useless too. That was when i had the figure 8 type. I recently bought some figure 6 type straps and they are far more effective. Although i still think chalk owns all.
And i agree with nick. If you can BB row 250 then your grip isn't too shabby at all.
07-22-2005, 08:47 PM
What is figure 6 straps? have you ever heard of versa-grip??
07-22-2005, 09:04 PM
Well i'm not even sure if figure 6 is the correct name. Its just what the dude in the shop called them. I think its the type of strap most people use.
Looks like this:
07-22-2005, 09:09 PM
I had a post typed out then i realised i missread the 2nd part of your post.
I have no idea what a versa grip is.
07-22-2005, 09:18 PM
haha, thanks man.
I had that type of strap, but maybe it was the material that was used and it was cheap. Either way, I didn't like how my grip failed and then it felt as if my wrists were going to snap from 300lbs hanging from them. I threw them in the garbage after my last set on DB Rows because they sucked ass.
Here is the versa-gripp BTW http://www.dpsnutrition.net/product_information.asp?number=PW005&back=yes&dept=1488&last=1488
Looks like it is final you will be leaving that gym behind, lol...good luck at the other one. Back effort is very nice bro.
07-23-2005, 04:29 AM
hahaha, yeah Coke. I was psyched up every time I started a new gym before(moved alot and one of 2 gyms that I went to got closed down) so I figured if I went there 3 times already and had a ****ty workout twice without being able to get pumped up then it's not worth it!
Thanks man ;)
Morning weight- 273.2lbs
07-23-2005, 05:42 AM
haven't popped in here in awhile did you get your ETS? :)
oh and hi! :)
07-23-2005, 06:18 AM
Hey Sylvia, how are ya?
Yes, I got my ETS last week and my shoulder/elbows have felt great for the past 3 workouts ;)
07-23-2005, 06:43 AM
that's great! i'm doing well!
07-23-2005, 10:11 AM
Bench press- 280X4 275X4 260X5
Incline DB Press- 100X4 95X5.5
Assisted Dips- BW-20lbs X 6 BW-20lbsX6
Reverse Grip bench press- 195X5 205X4
Progress is coming to a screaming halt. I don't think anything got weaker from last week, strength maintaining still so I guess I can't complain.
Lower back is killing me today + my hands are sore. I am hoping they feel better before tomorrow because I planned on working on my DL and grip.
07-23-2005, 08:55 PM
WOOOOO, I ate like a mother ****ing champ tonight!
Actually, I ate like a big fat ass, but I will probably be 272lbs by monday-tuesday.
Morning weight- 273.2lbs
Weight after eating crabs, shrimp, 2 servings of noodle, 2 cheeseburgers, and 3 meals prior was:
Maybe if I ate more like U then I'd put on the pounds better...the chest work looks good, fine benching man.
07-23-2005, 10:24 PM
awesome bench strength man...damn!
07-24-2005, 10:32 AM
7/24/05 Morning weight- 274.8lbs WOOPS
Thanks guys. I wish my bench was stronger, but I gotta have patience.
7/24/05 Deadlifts, abs, lower back, grip
Deadlifts- WOOT!! 225X5 315X1 415X1 425X1 Both up from last week. I am only 30lbs under my PR from before my back injury!!
Hyper Extensions- BW+35lbsX10 45X10
Ab seat thing- 45X10 45X10
Plate pinching- 2 10's for 30 seconds 2 10's for 20 seconds 2 10's for 25 seconds
Some other grip/hand strength stuff just messing around.
Overall I was happy with this workout, my grip was not a problem at all on my deads today because chalk is the best thing since sliced bread!
Plate pinching....sounds painful. Regardless, great job man.
07-24-2005, 12:48 PM
07-24-2005, 12:51 PM
The plate pinching wasn't bad, I don't think I did it 100% correct though lol.
I am going to buy this book on grip and hand strength training though.. http://www.amazon.com/exec/obidos/tg/detail/-/092688803X/ref%3Dpd%5Fsl%5Faw%5Falx-jeb-7-1%5Fbook%5F2573507%5F4/102-7022778-8959302
The plate pinching looks interesting as does the book - I might get copy of it...the deads look good man.
07-24-2005, 09:17 PM
Yeah man, I hear it is a pretty good book :)
nice work on deads, man thats awesome!
I second the emotion for chalk, my grip was slipping for a while and chalk was like my hand was glued to the bar.
07-24-2005, 11:24 PM
Thanks dude.. Hell yeah, chalk is a must for heavy back work.
07-25-2005, 05:28 AM
7/25/05 Morning weight 273.8lbs
Glad to be back to my diet 100%
07-25-2005, 06:37 AM
Nice work you will hit 270 in no time.
07-26-2005, 08:42 AM
Nice strength, and extremely good job on the weight loss.
You are losing weight nicely. We're all behind you!
07-26-2005, 09:45 PM
Morning weight- 273.2lbs
7/26/05 Chest, biceps
I am going to start off by saying that this workout was weird because I took my ex/whatever she is to me right now to the gym with me and it was awkward to say the least. I spent alot of time pullings weights off and putting them back on and trying to help her so my head wasn't in it.
Bench press- 225X5 275X5 280X5 245X7
Incline DB Press- 90X8 90X8 90X6
Ez bar curls- 115X10 115X8
DB Hammer Curls- 45X10 40X10
Not a good workout. She wants to come again and I am afraid she is going to **** up my workouts everytime. I kind of feel like an ******* for thinking like this, but she was asking if we could leave and stuff during the workout and it was driving me nuts.
07-27-2005, 02:26 AM
Wow dude, nice deads up there. :thumbup: I failed my last max dead attempt, but i couldn't grip with no chalk. I was sweating bullets. I plan to pick some up tomorrow and try to max out on Thursday.
Dang, all your lifts are nice dude. Nice benching.
Keep up the weight lose too bro.
Did quite good under the circumstances bro - :D ...effort was fine regardless.
07-27-2005, 05:33 AM
Hey, thanks alot man!!
You will get that max attempt with chalk, I would put money on it.. Keep up the good work dude.
Morning weight- 272.4lbs
I think my ****ty eating over the weekend finally let me get back to normal lol. I am hoping the scale is still reading 272 tomorrow AM
07-27-2005, 05:37 AM
Thanks Cokemonster! Have you ever worked out with a woman like that? Some of them just don't understand why you are there, ya know?
07-27-2005, 09:34 AM
True dat brotha, if she wants to keep leaving and **** tell her to drive her own vehicle or not to come (thats my opinion). I would get right pissed off if someone wanted me to leave halfway into the session.
Explain to her your dedication, then tell her you will not leave.
07-27-2005, 10:13 AM
Oh yeah guys, I did not say "Oh ok honey, we can go"
I said, I didn't beg you to come here, I am going to finish my workout first lol. I still felt rushed though and the workout went into overtime when we got back to the house so I didn't mind.
07-27-2005, 11:54 AM
Hmm.. gettin down with your x....
07-27-2005, 07:29 PM
Yeah man :)
7/27/05 Shoulders and traps
This workout was probably one of the worst workouts I have ever had.
Not really, but it was ****ing pissing me off at how weak I felt overall. I had to pick my mother up from the hospital before my workout and the ol' insomnia has been kicking my ass the past 2 nights so that could have had something to do with it, but I just had no energy or motivation in there today. Anyway, here it is:
Seated DB Press- 90X4 80X8 80X5 BLAH
1 arm side raise- 45X8 35X10
Then I tried BB Shrugs and my back felt like it was going to snap whenever I unracked the weight so I didn't even get a good set in
DB Shrugs- 110X10 115X6 Worn the **** out.
Did a few little things for rotator cuff and neck
Gay ass workout, got the **** out of there ASAP.
07-27-2005, 09:21 PM
I've had workouts like that before, sucks. :(
Just tear that sh*t up next time.
The shoulder workout was not even weak, lol - looks strong in fact...U rockin with it Phil regardless.
07-28-2005, 05:34 AM
Thanks guys, I just didn't feel right in there. The last time I did the 90's I got 6 and I BARELY squeezed out 4 this time. lol
Morning weight- 274.4lbs
Not sure why I am up 2.2lbs this morning because my diet was fine last night, hmmmmm. Could be that my metabolism slowed down some since I stopped taking thermogenics.. Could be water, etc.. I was having trouble breathing properly while on them so I am going to keep my calories where they are for a few days and see where I am at on Saturday morning. We shall see!@
I am having a much better day today though, thank God! My dumbass doctor gave me meds that interfere with each other and they really had my head messed up and I got maybe 3-4 hours of sleep in 2 days! Last night I slept great though and feel good today :)
I couldn't sleep either! I got like 4 hours last night. :(
07-29-2005, 07:09 PM
Morning weight- 272.8lbs
7/29/05 Back, triceps
Deadlifts- 225X5 315X3 405X3 405X3 405X3
Yates row- 225X10
BB Row- 225X10 225X8
Lat pulldowns- 200X8 190X6 190X5 blahhhh
Close Grip Presses- 245X6 245X6 225X5 - shoulder started hurting a little, but not bad.
Pushdown on the lat pulldown machine- 120X9 120X4
Overalll, GREAT workout.. I was extremely pleased with this workout and it seems like my medicine has my head straightened out again. To anyone that takes medication - make sure you research what the doc gives you!!
07-29-2005, 07:17 PM
Awesome workout man, great deadlifting and close grips.
Interesting you do back and tris together...nice work on them deads, whole session looks good bro.
07-30-2005, 12:35 AM
Thanks guys :)
Coke, I don't like to train chest w/ tris or shoulders because it just feels weird to me and my triceps/shoulders get a ****ty workout.
Tomorrow is leg day, hopefully my lower back isn't fried...
really nice ddeadss man, I am the same wayy with chest, am not a fan of tris or shoiulders with together.
although I HAVE donet together on some of the westside routines I hasve done...if I have a coice, I do chest with back.
I cant wait to get to pulling again on a regular basis...my moivation is getting upm there again. nice work man.
07-30-2005, 06:30 AM
Morning weight- 272.8lbs and then I took a leak and I was 271.4lbs
I am not going to count that yet, I will wait to see what it says tomorrow morning.
Alke- Hey, thanks man.. Yeah, I do chest/tris together once in a while, but I hate how weak my triceps/shoulders feel after a chest workout. I just go through the motions it seems like and it's better that I split em up :)
How come you aren't deadlifting now?? Back problems??
07-30-2005, 10:00 AM
7/30/05 upper legs
I had limited time, but it was still an ok workout. My lower back was kind of sore so I didn't want to push it too hard anyway.
Squats- 225X5 295X5 315X4 295X6 I think my legs are strong, I just have problems with my lower back and hips when I try getting down far enough. Anybody know some good stretches for the hips and calves/ankles so I can get down more comfortably?
Leg press- 7ppsX10 8ppsX10 Pretty ****ing easy!
Leg Curls- 155X10 155X7
Did some small things after that and had to get home. Car blew up so I am kind of borrowing cars until my dad buys a car.. I bought his F150 last night. :)
What a sweet deal, picking up Pops F150 - you all know the history and what not. Fine effort on those legs man...imo, the lower back gets trashed the more you go atf on such heavy squats - nice work overall.
07-30-2005, 10:23 AM
Thanks man. My dad drives like a snail and he was a maintenance freak, so I am happy with my purchase.
Do you ATF with squats?? My hips and my lower back really take a beating when I do ATF squats, and I feel leg presses more in my quads than I do squats! Weird huh?
07-30-2005, 11:51 AM
Great squatting man.
Its probably a matter of experimenting with your stances while doing squats and just getting used to the movement overall, but going atf with such heavy weights is not really necessary.
08-01-2005, 05:35 AM
Coke- I definitely think I am going to have to do something about squats. I feel like a pussy if I don't do them as low as possible like everyone says, but my lower back hurts like a bitch for 3-4 days afterwards and it isn't muscle pain!
There is no way in hell I am hitting my goal of 270 by 8/02/05
Damn woman talked me into eating like **** and drinking on her dads birthday on Saturday and now I am 274.6lbs again. I am sure I am just retaining water, but it still ticks me off because I know I am not going to meet my goal and I let myself down. I think I would have hit my goal still if I didn't drink, stupid stupid stupid me.
Chest and biceps tonight, I am thinking about switching to DB bench for about a month since I haven't done it in a while and my bench press is stalling on me.
08-01-2005, 07:30 PM
8/1/05 Chest, Biceps
DB Bench Press- 115X7 115X5 105X6.5
Incline Bench Press- 185X10 185X10
Hammer Chest Press- 2ppsX10 3ppsX7
EZ Curls- 105X10 115X5 105X7 BLAH, weeeakkkk
Hammer Curls- 45X8
Limited time again and my first time doing flat db press in quite a while. Shoulder started giving me problems starting on my 2nd set of flat DB presses. Overall, no improvement on anything, no crazy losses, so I can't complain :)
Cut my calories back today because I felt like I was hitting a little fat loss plateau.
08-01-2005, 07:55 PM
Good stuff on the bench man. You are dumbell pressin the equivilent of my one rep max for barbell bench. I feel weak!
08-01-2005, 08:03 PM
It's because I have big tits and you don't. Moob powaahhhhh
08-01-2005, 08:11 PM
I have man boobies too!
Maintaining pretty good on the chest work, them curls are not bad either man.
08-02-2005, 05:41 AM
8/2/05 Morning weight 274.2lbs
Which means, I totally ****ed up my goal of 270lbs by 8/2/05
Time to set a new goal and forget about this one I guess lol.
08-02-2005, 06:36 AM
Yep, be shortminded about it. Our football coach always told us that if we or someone else did something good then we would be let know about it (team respect deal) and if we made a mistake or we did something wrong to forget about it, that it was in the past. You've reached goals you've set already, just set a new one and work twoards it.
08-02-2005, 12:07 PM
Sick dumbell work man awesome benching.
08-02-2005, 01:50 PM
I was going to do shoulders today, but I have been having trouble breathing lately. I can't catch my breath and it's been happening all day everyday for the past 2 weeks.. Now my chest is starting to tighten up, so it's freaking me out a little. I have an appt. tomorrow at 10am.
08-02-2005, 08:31 PM
8/2/05 Shoulders, traps
**** it, decided to work out anyway lol
I drove by the gym at 9:35pm and couldn't resist going in there to get a few sets in.. Sooooo, limited time again! That's ok though. I kind of liked the fast pace for a change.
Seated DB Shoulder press- 85X7 80X7 80X5
DB Side Raise- 35X10 30X10
Rev. pec deck- 105X10 120X10 135X10
DB Shrugs- 110X10
08-02-2005, 08:34 PM
Nice work, its enough that you made an effort.
08-02-2005, 09:16 PM
Thanks man, congrats on getting down to 296lbs BTW
Sweet short and swift shoulder stuff bro, nice numbers on all moves.
08-03-2005, 05:54 AM
Thanks strongmofoCokester :)
Morning weight- 273.0lbs Kinda sucks that I am the same weight as I was 10 days ago!
08-04-2005, 05:28 AM
Morning weight- 271.0lbs Finally dropping some water and stuff.
Deadlifts tonight, I want to get 410 for 3 sets of 3 or 405 for 3 sets of 5
Good stuff man, dropping a couple of pounds in one day is ace - shows you have dialed back into what works.
08-04-2005, 06:54 AM
Thanks man. I think I was eating carbs too late at night and holding alot of water. I knew I couldn't have gained 3lbs of fat when I was sticking with my plan :)
08-04-2005, 08:44 PM
8/4/05 Back, triceps
Morning weight- 271lbs
Great workout :)
Deadlift- 225X5 315X3 405X3 440X1 405X1(this was hard as **** after 440)
BB Rows- 225X10 225X9 225X8
Lat Pulldowns- 190X10 190X6 170X6 - I was spent by this point. I might move these up to before BB rows, I don't know yet.
Close Grip Press- 135X5 250X5 250X4 230X5(not much rest)
Overhead DB Extension- 80X8 80X7
I was happy with this workout, my back is really coming along well. I can't wait to see the finished product when I am done cutting. I think I could have pulled 450-455 if I didn't do 405X3 before that set. Felt good either way :)
Doing awfully well with it man, props on the deads pr.
08-05-2005, 05:50 AM
Thanks man :)
08-05-2005, 11:03 AM
Great workout man congrats on the PR, nice close grips as well.
08-05-2005, 11:28 AM
Thanks big K
08-05-2005, 07:02 PM
8/5/05 Legs, abs, grip
Leg Press- 9ppsX4 harder than I thought it was going to be
Calf Presses- 6ppsX12, 10, 12
Leg Curls- 170X9 170X6 170X5
Hyper ext- 45X10
Seated ab thing- 45X10
Plate pinch- 2 25's for a few seconds. That **** is hard for my small ass hands right now
25 + 10 for 3 sets walking up and back in the gym. I will get 2 25's good soon.
Wow dude, U plate pinchin - that is great...I need to do those 2 in order to build my grip up. Fine session overall.
08-06-2005, 07:42 AM
Hey Coke- Yep, just getting started in the grip training world. I could pinch the 2 25's but I couldn't hold them long enough lol. Get the book "Mastery of Hand Strength" by John Brookfield one day if you haven't read it yet, it is a good read and very helpful so far :) Thanks man
Morning weight- 270.2lbs woooo Getting clooooseeeeerr
08-06-2005, 08:03 AM
Grats on the weight bro
08-06-2005, 08:37 AM
Thanks big man
08-07-2005, 11:49 AM
8/7/05 Chest, Biceps, wrist/grip
DB Bench press- 115X8 115X6 110X5
Incline Bench press- 205X8 205X6 185X5(shoulder pain)
Dips- BWX6 yayyyyy I am finally able to do reps w/ dips without assistance.
Straight bar curl- 135X6 120X8
DB Hammer curls- 45X10
Plate pinch curls- 2 10's X 5 2 10's X 7 My wrists are weak, especially at the end of a workout
Wrist roller thing
Pretty good workout, jumped up 2 reps from last week on DB bench press but my damn shoulder is still giving me problems after a few heavy sets.
U are one big guy, props on being able to do the dips at your bodyweight...sweet db bench presses.
08-08-2005, 09:50 AM
Thanks man, I was also able to do pullups for more than one rep the other day so I am going to do deadlifts once every other week and do pullups first on the week that I don't DL.
Weight was 272.2 this morning, ate pretty good on Saturday though so hopefully by the end of the week I will dip below 270lbs.
08-08-2005, 10:22 AM
Howdy WBL. First time in your journal. Your sessions are looking ace. Congrats on the dips :thumbup:
08-08-2005, 11:05 AM
Thanks prunester :)
08-08-2005, 12:20 PM
Great dumbell benching man and congrats on being able to do BW dips now.
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